We offer you this list of drinks and foods that help build the body and lose fat:
Drinks and foods that help build the body
In the following, we mention several drinks and foods that help build the body, containing protein, carbohydrates, healthy fats, and other important nutrients, such as: magnesium, potassium, and various vitamins:
- Sweet potatoes
Sweet potatoes are good foods for bodybuilding, and they can be eaten as a snack after exercise, as they are rich in fiber, vitamins, and complex carbohydrates that replenish glycogen stores after exercise.
It also contains carotenoids, vitamin B6, vitamin C, vitamin E, vitamin D, iron, copper, and magnesium which are essential for a healthy body.
Sweet potatoes also help control appetite, burn fat, and maintain healthy digestion, and you can eat them with another good source of protein, such as grilled chicken.
- Eggs
Eggs contain protein, which is the main component of muscles, and large amounts of essential amino acids needed to restore and build muscles, in addition to valuable minerals, such as: calcium, zinc, and iron.
Eggs are also a rich source of B vitamins, which are essential for speeding up metabolism and converting fats into energy.
You can eat one to two eggs daily to get healthy muscles and an attractive body.
- Chicken breast
Chicken breast is a great source of protein that is easily synthesized to repair muscle tissue and other cells damaged during hard training.
It also contains other important nutrients for the body, such as: niacin, vitamin B6, iron, selenium, and zinc.
- Milk
Milk is a good muscle food because:
It contains two types of high-quality proteins: whey and casein. Whey protein quickly converts to amino acids and is absorbed into the bloodstream, while casein is digested slowly, giving the body a steady supply of small amounts of protein for longer.
Milk is a rich source of vitamins, minerals, carbohydrates, and healthy fats that your body needs to build muscle.
Milk helps replenish the body’s fluid loss in sweat during exercise, and keeps your body hydrated.
You should drink a glass of skim milk after each training, and you can add chocolate to it.
- Salmon
Fish, especially salmon, is one of the best foods in the list of foods that help build the body, due to the following:
Salmon can help you build lean muscle and burn fat, due to its omega-3 fats, B vitamins, and protein.
Salmon contains other nutrients, such as: magnesium, selenium, calcium, and iron that help build muscle.
Eat some grilled salmon with a salad or green vegetables one to two times a week, or supplement with fish oil.
- Flaxseed
Flaxseeds are one of the foods that help build muscle as a result of the following:
They are rich in fiber, protein and omega-3 fatty acids, which prevent sore muscles or soreness after each workout.
Flaxseeds contain several nutrients that are important for losing body fat and building muscle.
You can eat a tablespoon of flaxseeds with yogurt and berries before bed, or add them to salads, cereals, and soups.
- Olive oil
Olive oil contains about 70% of monounsaturated fats, which protect the body from heart disease and cancer, and help build muscle.
You can add one to two tablespoons of olive oil to your salad and eat it after every workout as a snack.
- Spinach
Spinach is one of the foods that help build muscle, and this is due to the following:
Spinach is an alkaline food that prevents the loss of muscle and bone mass, and protects the body from cancer and heart diseases due to the high content of nutrients in it.
Spinach contains calcium, which helps relax muscles to prevent cramps during training, and iron, which is essential for muscle building.
Other muscle building tips
Dear reader, do not forget to drink water throughout the day in addition to these nutrients, as it is an important part of building muscle.
Muscle tissue is made up of about 75% water, which helps maintain muscle moisture and increase strength, and maintains energy levels and proper digestion.